Full-Body Bench Workout

Find a bench at a park or the gym and complete this toning circuit.

Mix up your strength training with a routine that blends bodyweight movements and powerful plyometric exercises. This workout is designed around a bench. You can use a weight bench at the gym or find a sturdy bench in the park (just be sure to choose one without a back).

To add an element of cardio, keep up the momentum as you go through these movements, says strength and conditioning coach and exercise physiologist Kevin Shields. “Hit one exercise, moving to the next, to the next, to the next until the end, when you’ll take a rest and then repeat it.”

You’ll find suggestions throughout for modifications that can suit your fitness level.

THE WORKOUT

Complete these exercises in a circuit format, three to four times, resting for one minute between each round.

Triceps Dips: 12 to 15 reps

Place the meaty part of your palms on the bench with your hands under your shoulders.

Extend your legs in front of you to a comfortable degree. The further your feet are from your body, the harder the rep will be.

Slowly lower until your arms reach a 90-degree angle, keeping your hips close to the bench.

Push back up through your palms, fully extending your arms at the top.

Modification: Move your feet closer to you. For the easiest version, dip with your knees bent at a 90-degree angle.

Step Up with Knee Drive to Jump: 8 reps (each side)

Start with your right foot on the bench. Have your left hand up by the side of your face and your right arm down by your side.

Lift your left knee up with a small jump. As you lift, drive your right heel and midfoot into the bench.

As your left knee comes up, swing your left arm down and your right arm up.

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